Micheal,
I feel your pain. Here is a little bit of insight as to what I suggest you read first:
https://www.powerrackstrength.com/bulletproof-your-back-part-2-1020life-for-back-health/
https://www.powerrackstrength.com/destroying-my-back-was-the-best-thing-that-ever-happened-to-my-lifting/
https://www.powerrackstrength.com/bulletproof-back-1020life-back-health/
https://www.powerrackstrength.com/bulletproof-your-back-1020life-and-dr-stuart-mcgill-part-ii/
https://www.powerrackstrength.com/bulletproof-your-back-1020life-and-dr-stuart-mcgill-part-i/
And As far as more reading material as I already know you have read LBD and BM but you need to read a couple more books as I give a lot of material as to what I did to help me make a comeback: https://www.powerrackstrength.com/product/1020life-secondedition/
This book is certainly not just about performance: https://www.powerrackstrength.com/product/ultimate-back-fitness-and-performance-6th-edition-2017/
As far as your specific questions, most should be answered in those articles:
- the fractures can take years, the larger ones I have can take up to 10 years to completely heal but I they stopped hurting after a little while I moved better. Initially from time to time I’d get achy during/after lifting even a year or longer after but most of this subsided by 6mo.
- I did the McGill big 3 every day, sometimes 2x a day.
- Aside you reading ALL of the material suggested above – walking daily and having a good balance of walking, sitting and standing. How about when you ride the car, you need the back support, which we sell here but you could also use a blanked or hoodie which I don’t really suggest.
The following two tabs change content below.
Brian Carroll is committed to helping people overcome back pain and optimizing lifts and movement. After years of suffering, he met back specialist Prof. McGill in 2013, which led to a life-changing transformation. In 2017, they co-authored the best-selling book "Gift of Injury." On October 3, 2020, Carroll made history in powerlifting by squatting 1306 lbs, becoming the first person to break this record. He retired with a secure legacy and a life free from back pain.
